1. Stress Notes Interpersonal Relationships Mrs. Torp

2. Terminology
Stress – a physical, mental or emotional reaction to pressure or tension  chronic stress – continuing, long-term stress  acute stress – temporarily high stress Stressor – any factor that creates stress  time, people, places, events, life changes

3. Eustress – Positive stress: lower levels of stress that act as motivators to challenge and promote interests.
 makes you focused
 helps you concentrate
 gives you energy and strength
 provides satisfaction
Distress – Negative stress: higher levels of stress that interrupt your ability to function normally.
 makes you anxious or nervous
 makes you ill
 prevents concentration
 disrupts performance

4. Reactions to Stress
Nervous System – reacts to restore normal conditions inside the body. Example – reaction to cold:
 constricting surface blood vessels to conserve heat
 creating muscle contractions (goose bumps or
shivering) to create heat
Hormonal (Endocrine) System – works with the nervous system to keep organs working together and help the body adapt to change/stress. Two important stress hormones are epinephrine and norepinephrine
 increased heart rate and blood pressure
 increased blood circulation to muscles
Immune System – reacts to stress by lowering the immune activity. It recovers quickly after stress.
 reduced white blood cell production
 increased susceptibility to illness or disease

5. Stress Response or “Fight or Flight” Reaction
Heart rate speeds up
Pupils dilate (to enhance vision)
Muscles tense (ready to run/jump/struggle)
Stored energy is released (burn fat) for muscles
Decreased blood flow to skin (to restrict
blood loss in case of injury)
Decreased blood flow to digestive system
(reduce non-essential functions)
Increased blood flow to muscles and brain
(to enhance performance)
Immune system temporarily shuts down
(to free up energy)

6. Physical Signs of Stress:
Racing Heart Cold Hands Backache
Headache Sweaty palms Upset Stomach
Hives Skin Rash Acne
Loss of Appetite Fatigue Difficulty Sleeping
Hair Loss Overeating Muscle Tension
Diarrhea Ulcers Dry Mouth
Weakness Neck Pain Grinding of Teeth
Nail Biting Hair Pulling Menstrual Problems
Stuttering Trembling Twitches

7. Mental Signs of Stress:
Inability to Concentrate Confusion
Irrational Thought Process Forgetfulness
Impulsive Behavior Making Frequent Errors
Indecision

8. Emotional Signs of Stress:
Boredom Anger Depression
Restlessness Grouchiness Carelessness
Mood Swings Criticism of Others Fear
Excessive Crying

9. Stress Management Techniques:
Self Awareness – Know your limits and know
how to recognize when you’re reaching them.
Good Health Habits – People who are fit and
healthy are better equipped to handle stress well. A healthy diet, regular exercise and enough sleep are very helpful. Smoking, drug use and alcohol tend to interfere with the body’s natural ability to cope with stress.
 The better you feel, the better you deal!
Friendship – Friends provide support and the opportunity to share problems and feelings.

10. Time Management – Helps you meet goals and responsibilities
Time Management – Helps you meet goals and responsibilities. Setting priorities allows you to budget time effectively and accomplish things that are most important.
Action – Develop a plan to deal with the problem, then confront the problem and take control to resolve it.
Relaxation – Be serious when necessary, and relax when possible. Make time for things you enjoy and
are relaxing to you. You will have renewed energy and interest and be able to focus on things that need to be addressed.

11. Crying – Tears are a healthy release of frustration and. emotion
Crying – Tears are a healthy release of frustration and emotion. Stress-related tears contain higher level of protein, minerals and hormones. Some studies show that stress tears can actually help rid the body of a build up of these chemicals and actually bring physical relief.
Realism – Realize that everyone has problems and
makes mistakes. Don’t exaggerate the situation
or the possible outcomes. Do your best, and then
stop worrying. Realize when the situation is one that you need outside help with, then GET THAT HELP!
Good Planning – Try to anticipate possible emergencies by managing your resources wisely. Resources
may include money, time, attitude, etc.